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By: Brittany Subia and David Freeland
To demonstrate different stretches and

    techniques used by professionals to prevent
    the most common soccer related injuries
Remain static when stretching, do not bounce



    Know the difference between good and bad

    pain while stretching; when you have reached
    your limit

    Always warm up before stretching to

    decrease the chance of injury from stretching

    Stretch before and after exercise to prevent

    muscle soreness
Reduced muscle tension

    Increased range of motion

    Enhanced muscular coordination

    Decreased muscle soreness

    Allows muscles to handle intense, rigorous

    exercise with less chance of injury
    Increased circulation

    Increased energy

Ankle sprains

    ◦ High ankle sprain
    ◦ Eversion ankle sprain
    ◦ Inversion ankle sprain

    Muscle strains & Pulled muscles

        Calf
    ◦
        Groin
    ◦
        Hamstring
    ◦
        Quad
    ◦
        Butt
    ◦
Presentationsubiafreeland
Find a wall and place

    your foot onto it
    making a 90 degree
    angle

    Slightly push your body

    toward the wall until
    you feel a stretch in
    your calf muscle
Presentationsubiafreeland
While standing, rotate

    your ankle inward and
    gently push into the
    ground until you feel a
    stretch on the lower
    outside of your leg
    With the same context in

    mind, turn your ankle
    outward and push until
    you feel a stretch in the
    inside of the ankle
Presentationsubiafreeland
Keeping legs together

    and straight, bend
    forward and try to touch
    toes until you feel a
    stretch in your hamstring
    Also you can spread legs

    shoulder width apart,
    while keeping legs
    straight bend to each
    side slowly, until you feel
    a stretch
Presentationsubiafreeland
While standing

    straight, bend the leg
    at the knee, and hold it
    with the opposite arm
    behind the back
    Then pull leg up with

    arm until a stretch is
    felt.
    Repeat on the opposite

    leg
Presentationsubiafreeland
Sit on the ground and

    bend the right leg
    Place the ankle of the

    left leg on the knee of
    the right bent leg
    Push the left knee

    forward until a slight
    stretch is felt
    Repeat this on the

    opposite leg
Presentationsubiafreeland
Stand with legs spread

    apart a bit more than
    shoulder width apart
    Point your right toe

    outward and lean
    toward the right, while
    keeping the left leg
    straight
    Repeat on the opposite

    leg
http://www.health.com/health/static/hw/media/

  medical/hw/nr55552004.jpg
 http://www.allaboutarthritis.com/image/stock_i
  mage/ankle_ligaments_MMG.jpg
 http://www.lollylegs.com/images/hamstrings.jpg
 http://www.octc.kctcs.edu/GCaplan/anat/images
  /Image402.gif
 http://www.warriorfitnessworld.com/images/Glu
  teus_Maximus.PNG
 http://www.tailored-fitness-home-
  workouts.com/images/groin_pull.jpg
END
THE

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Presentationsubiafreeland

  • 1. By: Brittany Subia and David Freeland
  • 2. To demonstrate different stretches and  techniques used by professionals to prevent the most common soccer related injuries
  • 3. Remain static when stretching, do not bounce  Know the difference between good and bad  pain while stretching; when you have reached your limit Always warm up before stretching to  decrease the chance of injury from stretching Stretch before and after exercise to prevent  muscle soreness
  • 4. Reduced muscle tension  Increased range of motion  Enhanced muscular coordination  Decreased muscle soreness  Allows muscles to handle intense, rigorous  exercise with less chance of injury Increased circulation  Increased energy 
  • 5. Ankle sprains  ◦ High ankle sprain ◦ Eversion ankle sprain ◦ Inversion ankle sprain Muscle strains & Pulled muscles  Calf ◦ Groin ◦ Hamstring ◦ Quad ◦ Butt ◦
  • 7. Find a wall and place  your foot onto it making a 90 degree angle Slightly push your body  toward the wall until you feel a stretch in your calf muscle
  • 9. While standing, rotate  your ankle inward and gently push into the ground until you feel a stretch on the lower outside of your leg With the same context in  mind, turn your ankle outward and push until you feel a stretch in the inside of the ankle
  • 11. Keeping legs together  and straight, bend forward and try to touch toes until you feel a stretch in your hamstring Also you can spread legs  shoulder width apart, while keeping legs straight bend to each side slowly, until you feel a stretch
  • 13. While standing  straight, bend the leg at the knee, and hold it with the opposite arm behind the back Then pull leg up with  arm until a stretch is felt. Repeat on the opposite  leg
  • 15. Sit on the ground and  bend the right leg Place the ankle of the  left leg on the knee of the right bent leg Push the left knee  forward until a slight stretch is felt Repeat this on the  opposite leg
  • 17. Stand with legs spread  apart a bit more than shoulder width apart Point your right toe  outward and lean toward the right, while keeping the left leg straight Repeat on the opposite  leg
  • 18. http://www.health.com/health/static/hw/media/  medical/hw/nr55552004.jpg  http://www.allaboutarthritis.com/image/stock_i mage/ankle_ligaments_MMG.jpg  http://www.lollylegs.com/images/hamstrings.jpg  http://www.octc.kctcs.edu/GCaplan/anat/images /Image402.gif  http://www.warriorfitnessworld.com/images/Glu teus_Maximus.PNG  http://www.tailored-fitness-home- workouts.com/images/groin_pull.jpg